Support Your Back and Improve Sleep with Legs Up The Wall

Sometimes you just need to take a load off and let your back relax and reverse the flow of blood in your legs. Legs Up The Wall is a great way to do that and can also help with insomnia.

Cues:

1. Lie sideways against the wall and exhale as you swing your legs up onto the wall and lay your shoulders and head lightly down onto the floor, figure 1.

2. Lift and release the base of your skull away from the back of your neck and soften your throat (let your sternum lift toward the chin). Place a small roll (made from a hand towel for example) under your neck if the cervical spine feels flat.

3. Open your shoulder blades away from the spine and release your hands and arms out to your sides, palms up.

4. Keep your legs relatively firm, just enough to hold them vertically in place. Release the heads of the thigh bones and the weight of your belly deeply into your torso, toward the back of the pelvis.

5. Stay in this pose anywhere from 5 to 15 minutes. 20 minutes for insomnia.

Modifications:

1. This can also be done with the hands under the pelvis, or by placing a towel or block under the pelvis, figure 2.

Benefits:

1. Relieves tired or cramped legs and feet.

2. Gently stretches the back legs, front torso, and the back of the neck.

3. Relieves mild backache.

4. Calms the mind.

5. Reverses blood flow in the legs.

6. Done 20 minutes before bed can help with insomnia and jet lag.